Kristi's workouts

August 19, 2021 5000SCY  @ Crunch, pool temp 84

800 swim

200 kick

4 x 50 w/ fins 25 zombie kick/25 back

4 x 50 25 IM order/25 free

8 x 25 odds IM order, evens free

Main:

4 x 50 fly start @ :45, add :05 per swim

4 x 100 free @ 1:30

4 x 50 fly/ba same as above

4 x 100 @ 1:35 50 fr-25 ba-25fr

4 x 50 ba/br same as above

4 x 100 @ 1:40 25 fr-25ba-25br-25fr

4 x 50 br/fr same as above

4 x 100 IM @ 1:45

500 easy swim

400 kick w/fins alt 100 flutter/100 dolphin

100 easy

August 20, 2021 4300SCY

South Y pool  Workout provided by Brigitta

800 swim

200 kick

4 x 100 @ 1:30

400 pull @ 5:20

4 x 100 @ 1:25

400 swim @ 5:30

4 x 100 @ 1:20

400 pull @ 5:20

4 x 100 @ 1:15

400 swim @ 5:40

100 easy

August 23, 2021 5000SCY

Solo swim, Crunch pool (warm)

500 swim

300 pull

200 kick

3 x 100 @ 1:30

6 x 50 reverse build @ :45

Main:

4 x 50 @ :45

500 @ 6:40

4 x 50 @ :45

350 @ 4:40

4 x 50 @ :45

250 @ 3:20

4 x 50 @ :45

broken 500 (250 :10, 150 :10, 50 :05, 50)

5 x 100 kick w/fins @ 1:30

500 easy

August 24, 2021 5000SCY

Solo swim, warm pool

400 swim

300 pull

200 kick

100 swim

300 k/d/s by 25

Main:

3 x 200 swim @ 2:50 descend

2 x 100 strong @ 1:20

3 x 200 pull @ 2:40

4 x 50 strong @ :45

3 x 200 swim w/ fins and paddles @ 2:30

8 x 25 strong @ :25

Post swim:

6 x 100 w/ fins and paddles 50 dolphin kick on back/50 pull (let feet drag)

200easy kick

200 easy pull

200 easy free

100 easy back

August 25, 2021 3800SCY

Swam w/ two buddies @ south Y pool.  Workout got cut short because that darn pool is soooo far away, and I had to get to work.  :-(

500 swim

200 IM kick

2 x 200 IM swim @ :10 rest

Pre-set:

4 x 100 @ 1:30, 1:20, 1:10, 1:30

8 x 25 @ :30 odds fast, evens easy

Main:

3 x 200 IM @ 3:20

6 x 100 @ 1:20 descend by 3s

12 x 50 IM order no free @ :50

300 pull @ 3:50

August 26, 2021 5000SCY

Solo swim, warm pool (it felt especially warm today)

500 swim

300 pull

200 kick

4 x 75 scull/drill/swim

3 x 100 start with 25 ba-75 free, add a 25 back each 100

Main:

500 @ 7:30 (alt 100 ba/100 fr)

4 x 50 free @ :45

400 @ 6:00 (200ba/200fr)

4 x 50 free @ :45

300 @ 4:15 (middle 100 ba)

4 x 50 free @ :45

200 @ 3:00 (100ba/100fr)

4 x 50 free @ :45

100 easy back

8 x 50 kick w/fins @ :55

500 easy

August 27, 2021 3800SCY

Group swim, South Y

800 swim

200 IM kick

200 IM kick w/fins

8 x 25 kick 2 hard, 1 easy, 3 hard, 1 easy

6 x 50 kick w/fins 25 dolphin/25 flutter

Main:

2 x 100 @ 1:15

400 moderate @ 5:40

3 x 100 @ 1:15

300 moderate @ 4:20

4 x 100 @ 1:15

200 pull @ 3:00

2 x 100 easy IM

August 30, 2021 4800SCY

Solo swim in warm pool at Crunch -- especially warm this morning, almost 86  Yuck.

500 swim

300 pull

200 kick

Main:

5 x 100 @ 1:35

1 x 500 @ 6:40

5 x 100 @ 1:25

1 x 500 @ 6:40

5 x 100 @ 1:20

1 x 500 @ 6:40

descend 500s 1-3, descend each set of 5 x 100

6 x 100 @ :10 rest 50 kick/50swim, 2 each stroke IM order, no free

200 cool down

4800

August 31, 2021 4800SCY

Solo swim warm pool (85)

500 swim

300 pull

200 kick

Main:

5 x 100 @ 1:35

1 x 500 @ 6:40

5 x 100 @ 1:25

1 x 500 @ 6:40

5 x 100 @ 1:20

1 x 500 @ 6:40

descend 500s 1-3, descend each set of 5 x 100

6 x 100 @ :10 rest 50 kick/50swim, 2 each stroke IM order, no free

September 3, 2021 4100SCY

Short swim this morning.  At the Crunch I went to first, no one showed to open it, so I had to drive across town to a different Crunch.  Cut my pool time short by about 10 minutes.

Solo swim, very warm (85) and murky water -- yuck!

1000 swim

200 kick

4 x 50 scull/swim

4 x 50 4-6 dolphin kicks off the wall

8 x 25 odds easy,evens build @ :30

Main:

4x:

100 moderate @ 1:30

6 x 50 @ :55 #1 & 3 fast/easy by 25, #2 & 4 easy/fast by 25, #5-6 fast

4 x 25 sprint @ :30

6 x 50 kick w/fins @ :55, 3 flutter, 3 dolphin